High school teacher, Katie Lolas, has gained a loyal following of close to 80,000 due to her inspiring meal prep snaps and fitness tips.
And now, after celebrating her 32nd birthday, the Sydney-based fitness junkie has revealed that despite weighing more than she did at 30, she looks and feels better than ever.
‘If you don’t sacrifice for what you want, what you want becomes the sacrifice,’ Katie captioned a before and after snap of herself on Instagram.
‘5am starts, 5/6 days a week, sweat, tears, injuries, pain and above all, perseverance. It hasn’t been easy, but as I reflect over the last two years, I can tell you it’s been worth it.
High school teacher, Katie Lolas, has gained a loyal following of close to 80,000 due to her inspiring meal prep snaps and fitness tips
‘Today I turn 32 years old and I feel stronger, healthier and more confident than I ever have in my entire life.
‘Training isn’t a chore, it has become a way of life. I don’t diet, I make healthy choices and my weight no longer governs my idea of success.
‘Only you have the power turn your dreams into reality. Be relentless in the pursuit of your goals and remember, sacrifice always comes before success.’
Katie regularly stresses the importance of feeling and look over weight, and on Tuesday, said that although she is heavier, she is healthier.
Katie’s lunch on this week was shredded roast chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries with paprika, extra virgin olive oil and lemon
What is an example of Katie’s meal prep?
BREAKFAST: Overnight oats combo with oats, lean vanilla protein powder, mango, pear, blueberries, coconut flakes, cashew nuts and pumpkin seeds with lite A2 milk
SNACK: Chobani yoghurt and a piece of fruit
LUNCH: Marinated BBQ chicken, tabouli and hummus
SNACK: Plant power protein snack
‘Heavier, healthier and PROUD. The moment I stopped focusing on my weight was the moment I took the first step towards really transforming the way I looked and felt about myself,’ she said.
‘I am proud because I no longer define my worth by my weight. I am proud because I have muscles and I feel strong.
‘I want you to be able to make yourself proud too. If you are anything like I was and you obsess over your weight. Do yourself a favour; stop weighing yourself and start focusing on what steps you can take to make you feel good about YOU.’
One of Katie’s top tips is meal prepping – the dedicated health fanatic preparing five breakfasts, four snacks and four colourful lunches for herself every week.
Meal prepping is crucial to the 32-year-old’s routine, with overnight oats, Greek yoghurt and delicious protein-packed lunches regularly making an appearance on her Instagram page
Meal prepping is crucial to the 32-year-old’s routine, with overnight oats, Greek yoghurt and delicious protein-packed lunches regularly making an appearance on her Instagram page.
All of them are stashed in the fridge on Sunday night and are ready to be eaten during the following week.
Katie said she keeps them all in the fridge each week and they last perfectly fine.
Katie said she keeps all of her meals in the fridge each week and they last perfectly fine
On this week, Katie’s lunch was two boiled eggs, baby spinach, rocket, carrots, green beans and red capsicum salad dressed with lemon, paprika and olive oil
This lunch was lightly fried beef and mushroom with oyster sauce, steamed veggies including; snow peas, green beans, carrots, red capsicum, broccoli and mung beans and a boiled egg
What is a low FODMAP diet?
FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.
FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (eg. sorbitol and mannitol).
Eating less wheat, rye, barley, milk, honey, apples, pears, apricots and mandarins are encouraged on a low FODMAP diet.
Interestingly, while much of Katie’s meal prepping does come down to general health and wellness, she also uses it as a system to monitor her Irritable Bowel Syndrome (IBS).